Comparing Nutrients in 14 ounces Tomatoes in Juice VS Tomato Juice

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Tomato Juice	17%	13%	70%

Macro Nutrients

	Tomatoes in Juice	Tomato Juice	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	10.8% 14g	130g per day for Men 19-50 years
Sugars	14% 10g	14% 10.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	7.17% 5.2g	7.3% 5.28g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 4.92g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Tomato Juice	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	309% 278mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Tomato Juice	Recommended Dietary Allowance
Calcium	13% 131mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	0.68% 27.4μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	28.3% 2.26mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	11.7% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.64% 67.5mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	10% 376g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes in Juice vs Tomato Juice:

• Canned Red Ripe Tomatoes in Tomato Juice have 5.8 times more Vitamin B1, 1.6 times more Vitamin B6, 1.8 times more Vitamin E and 1.3 times more Vitamin K than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 1.4 times more Vitamin B2, 2.5 times more Vitamin B9 and 5.6 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Canned Tomato Juice no Salt have similar amounts of Vitamin A and Vitamin B3 per 14 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Canned Tomato Juice no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes in Juice vs Tomato Juice:

• Canned Red Ripe Tomatoes in Tomato Juice have 3.3 times more Calcium, 1.2 times more Copper, 1.5 times more Iron and 1.4 times more Selenium than Canned Tomato Juice no Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Canned Tomato Juice no Salt have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 14 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Canned Tomato Juice no Salt have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice have 4.8 times more Fiber than Canned Tomato Juice no Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Canned Tomato Juice no Salt have similar amounts of Carbohydrate, Sugars, Fructose and Protein per 14 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Canned Tomato Juice no Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.